Alternating EMOM for 12:00 of:

Even – 3 Hang Snatches (just above the knee) – beginning @ 60% of 1RM and working up to a moderately heavy load (but not max)

Odd – 21 Double-Unders

Note: This begins @ 0:00, therefore there will be 7 sets of Snatches and 6 sets of DU. The goal here is a little less thinking, and a little more classic CF “exertion” lifting. The idea is that the athletes will do something more natural when they are warm and not overthinking each lift. Make sure they understand there needs to be enough load on the bar to be challenging, but not to encourage bad lifting.


1a) 4X8 Barbell Bent Over Rows – heaviest possible across, rest 60 seconds

1b) 4X5 Tempo (3 counts down, 3 count pause in the bottom, 3 counts up) Kettlebell Overhead Squats (each arm) – heavy enough weight to be challenging but not to affect tempo, rest 60 seconds


Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20/14 lbs to 10/9′ target)
90 Double-unders
30 Muscle-ups